1/18/2024 0 Comments Cbum drag curls![]() Chris Bumstead’s Arm Workoutīelow are the exercises Bumstead performed in order during his arm workout:īumstead finished his session with a post-workout shake. This translates to a fuller, more three-dimensional muscle belly. Think of fascia as a soft structural architecture that holds the musculature together.īy performing high-rep, high-intensity sets of any given exercise with little rest between sets, Rambod believes that FST-7 can alter the biological structure of fascia, making it more volumized and permitting more muscular expansion. Coined by Hany Rambod, FST-7 is a training style that can apply to nearly any exercise or muscle group.īy applying FST-7 to bodybuilding workouts, the conscious effort is to lengthen the fascia - the “casing” that helps to connect or conceal muscles, bones, tendons, and ligaments. ![]() It has been utilized successfully to aid in building top-level athletes’ physiques, such as Men’s Physique athletes like Jeremy Buendia and Open Bodybuilding pros like Phil Heath. They traded sets with minimal rest.įST-7, or “Fascial Stretch Training” (the ‘7’ referring to the number of finisher sets at the end), is not new in bodybuilding. Standing Dual Cable Curlsīumstead and Vaughn completed standing dual cable curls for their final movement, utilizing the FST-7 principle. The pushout is similar to standing reverse cable flyes for the rear delts, but the load biases the triceps. Each completed hammer curls to failure as they reached failure on traditional alternating dumbbell curls at the end of their final sets.īack over to the cable station for some additional triceps work, Bumstead performed some cable triceps pushouts. They performed concentric holds on their non-working arms as they switched sides, ensuring that both sides were under constant tension. Alternating Dumbbell Curls & Cable Tricep Push Outsīumstead and Vaughn performed standing alternating dumbbell curls. It’s hard to curl dumbbells or anything when your arms have too much blood in them.īoth athletes focused on perfect form with a slow negative and a controlled positive, ensuring a hard squeeze of the biceps at the top of each rep. ![]() This strict barbell movement is a great biceps builder by adding to the biceps peak - a crucial attribute for any bodybuilder attempting to win a show. Vaughn kicks off the next biceps movement: spider curls. Bumstead works a top set with five 25-pound weight plates.Ī post shared by Chris Bumstead Train Shoulders Like Four-Time Men’s Physique Olympia Champion Jeremy Buendia] Prone Incline Spider Curls Both athletes tacked on several partial reps once fatigue set in. Moving onto the biceps, Bumstead tapped a plate-loaded preacher curl machine, focusing on the full range of motion with a hard squeeze at the top. This movement is excellent for building mass in the triceps. Bumstead and Vaughn followed those with bodyweight dips. These simulate the free weight variation but keep constant tension on the triceps to allow for a deeper stretch in the fully lengthened position. Up first was one of Bumstead’s favorites for triceps development: overhead triceps extensions. Overhead Triceps Extensions, Dips, & Preacher Curls ![]() He goes by feel, and when his elbows feel good, he knows he has done enough. Bumstead uses his warm-up and mindfulness for form to prevent minor injuries from getting worse.īumstead does not have a set number of reps or sets in mind when warming up. Bumstead has struggled with elbow pain, a common issue for him when deeper into prep. Triceps Rope Pushdownsīumstead and Vaughn started the workout with rope cable pushdowns to warm up their joints. Video can’t be loaded because JavaScript is disabled: SHARING MY SECRETS | ARM DAY W.
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